RowVember starts Wed. 11.8.17
Weekly Ca$h prizes & chance to win new concept2 rower!
Register Here
ROWVEMBER WOD #4
Damper Comparison for Max Calories 5 x 1min Sprints for max cals moving damper down each interval. Interval #1 = damper of 10, #2 = 8 and so on.
“CP”
30 Curtis P’s (135,95)
*1 Power Clean + 1 Front Rack Forward Lunge (L+R=1) + 1 Push Press
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner: Ask Coach
*1 Power Clean + 1 Front Rack Forward Lunge (L+R=1) + 1 Push Press
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner: Ask Coach
Intent: Today’s metcon is all about pacing since the movement pattern is complex and cause you to redline if you do not go out slowly. Shoot for 4-5 reps every 60s and augment your pace from there.
$ Out
3 Rounds of:
25 Banded Face Pull-aparts
25 Single Arm Banded Pushdowns each
10 Banded Pallof Press
25 Banded Face Pull-aparts
25 Single Arm Banded Pushdowns each
10 Banded Pallof Press